October 28 2015 – Blue Titan Fitness

October 28 2015

27
Oct

October 28 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

View Public Whiteboard

Warm-up

Skills & Drills

Press Instruction: Strict and Push

Strength

Shoulder Press (5-5-5-5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

12 minutes Amrap

8 Push Press 135/95

8 Double Squat wall balls 20/14

Immediately after Amrap

25 strict pull ups

From dead hang, no kip!

Double Squat Wall Ball scaling:

If you cannot do an extra squat as the ball travels and catch it safely (meaning it doesn’t smush your face) revert to a standard wall ball.

Coaches approval needed.

Mobility

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